Conditioning Mini-Series: How to Train Zone 2 Correctly

Zone 2 training builds the foundation that makes high-intensity training possible — and safer.

1. What Is Zone 2?

• 60–70% of your max heart rate

• Feels easy, but purposeful

• Breathing is controlled; you should be able to maintain conversation

2. How to Identify It:

• Without a heart rate monitor: Nose-breathing only; can talk easily

• With a heart rate monitor:
  (Max HR = 220 – age)
  Target 60–70% of that number.

3. Practical Zone 2 Methods:

✅ Rowing 5k–10k
✅ Stationary biking 30–60 min
✅ Walking on an incline treadmill (speed ~3.5–4.0 mph at 10–15% incline)

4. How Often:

• 2–3x per week alongside strength training.

Inside HTC 365, we blend smart strength and conditioning — so you build an engine, and a six-pack.
Try it with a free 7-day trial.
👉 Join HTC 365